Resources and Workouts that will keep your Immune System and Body Strong!

As most of the world is in quarantine, we as first responders are on the front lines.  Due to the stress of the times it is imperative to continually focus on your own health and fitness.  Remember you must take care of yourself so you can take care of them.  Please check back to this page frequently for resources and workouts that will help you and your crew.

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The FRF 28-day CATALYST Program is now live and FREE for first responders.

No equipment, no problem.  The Coronavirus may have shut down your gym access but it does not have to hinder your fitness and workouts.  Fire Rescue Fitness created a FREE 28-day workout program that does not require a lot of equipment and can be performed at your home and/or the firehouse.

Workouts and Resources for You and Your Crew to keep you Healthy and fit for duty

The Best Nutrition Tips and Hacks for First Responders- Firefighters, Emts and Medics.

By Aaron Zamzow (ZAM) | July 27, 2023

Learn how healthy first responders prepare and plan their nutrition. These tips and hacks will have you eating better and making fitness progress.

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Firefighter Fat Loss Tricks for the Firehouse (or any house).

By Aaron Zamzow (ZAM) | July 19, 2023

Discover how these two tricks can help firefighters increase fat loss and improve their health.

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First Responders Improve Mobility- Start Your Next Shift with these 3 Movements

By Aaron Zamzow (ZAM) | July 10, 2023

Do you check your body every shift like you check your equipment and rig? Here is a great way every first responder should begin their shift. These movements will prepare your body for the rigors of the shift and day.

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hydrate to improve firefighter performance and manage stress

First Responders- Stay Hydrated, Stay Alive…

By Aaron Zamzow (ZAM) | June 26, 2023

Water is essential for fire suppression. What many firefighters do not realize is how important it is for performance, cognitive thinking and survival on the fireground (and off). Stay hydrated, and stay fit for the job.

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Hydrate- Why Firefighters “Should” Love Water

By Aaron Zamzow (ZAM) | June 21, 2023

As firefighters we all understand the importance water plays in putting out fires. But, do we understand the benefits it has on our physical and mental status? Read this post from FRF about the importance of water for your mind and body.

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The 5 Fitness Tips Every First Responder Needs to Follow

By Aaron Zamzow (ZAM) | June 18, 2023

Being a first responder offers challenges when it comes to keeping your fitness, health, and mind in check.  The long hours, the stress of the job including exposures to traumatic scenes, and the sometimes unhealthy food options do not make it easy.  Here are 5 of the best fitness and nutrition tips that every First Responder (firefighter, EMT, medic, police officer, and/or nurse) needs to follow. These tips will help you improve your performance, reduce your chances of injury, and help you enjoy a longer and healthier career.

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FRF Workout Programs that can be performed at home or at the Firehouse

Make sure to use Coupon Code GETFRF10 at checkout for a discount.

FRF Foundations Program

The Foundations program will teach you the fundamentals of fitness and nutrition and get you on the right path to weight lose, strength gain and performance improvement. This is the perfect program for those firefighters, EMTs and medics that need to get back on track with their fitness.  If it has been a while since working out or if you are new to "functional firefighter training, you should start here.  This program will teach you how to workout like a fire rescue athlete and help you lose weight, gain strength and start moving better.   The workouts do not require a lot of equipment and can be done at home or at the gym.

FRF Fat Loss Program

This program is designed to boost metabolism, reduce unwanted bodyfat and improve mobility on and off the fireground.  This program utilizes strength training, bodyweight and suspension training and mobility exercises to help boost metabolism and performance.  Get lean, fit and moving better in the next 8-weeks.  Workouts require some plate weights or dumbbells and suspension training (TRX) or webbing.  This is another program that can be done at your home or at the firehouse.  Great workout option for those that have been working out and need to lose that unwanted belly fat.

Start any FRF program before April 15th and I will include some FRF swag and entry in our GET FRF Challenge where you can win cash and prizes for your results....

start any frf workout program today... get this shirt and entry in the get frf challenge

need help? have questions?

Have questions on which program is best for you?  Please reach out with any questions.

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